Useful Tips for a Fun and Hassle Free Running Activity

Running is not an easy activity. There are times when you feel like it gets really exhausting and you lack the motivation. To keep you going, you need to be creative in findings ways as to how you can constantly motivate yourself and how you can get the most out of your running. There are various means and ways for you to get motivated and to avoid any hassle. Here are just some of the useful tips and tricks shared by running experts and professional runners that you can use to level up the fun and achieve your target goals:

Have that happy and positive outlook.

There are times when you have to drag yourself out of the best and to remind yourself that you need to do your workout. To enjoy the activity, you need to condition your mind first. When you think that running is a tedious work and a boring activity does not help. But when you are happy and you think of the positive side like for instance the different benefits that you can get, you can motivate yourself more. Smile for every stride and constantly remind yourself that this is all for your health.

Use gadgets to monitor your progress.

Some runners especially beginners do not track their progress. This is essential so you know how far you have achieved and if there is any significant progress. There are now different apps that you can download on your mobile phone. These apps can help you monitor your progress. For instance, you can see how long you have been running or the number of miles that you have accomplished.

Create a nice playlist.

Just running without anything can be really boring. To feel the hype, it helps to boost your movement with a nice music in the background. Do you want to further motivate yourself? Create a nice playlist. Choose songs that can give you the strong and energetic vibe all throughout your running activity. Pack your playlist with your favorite songs that you can listen to. This adds fun and dynamics to your running especially when you hear the song that lifts up your spirit to work more.

Invite your friends and family.

Running does not have to be a solo activity. To avoid having to do it on your own, from time to time you can always invite your family and friends. For example, you can invite your family members on the weekend. You get to motivate your family to be physically fit plus you can also enjoy the activity more. Aside from your family members, you can also invite your friends.

Run with your dog.

Another fun way to run is to run with your dog. This is highly recommended especially for those who want their pets to have their physical exercise too. Having this activity is a lot more fun especially since dogs run really fast. You will be surprised with the challenge since you have to keep up with the face. This is a good way for your dog to exercise and for you to bond with your pet.

Find a nice location.

Another means to make it more fun is to change the location. Depending on your choice, there are different places where you can run. If you are always running in the park, you can change the locations. You can choose to go in the stadium or in other parks near your area.

Important Tips:

  • To have a hassle free running, make sure that you have a comfortable pair of running shoes. Invest in the right attire so you can have a hassle free run.
  • Search for running locations. There are different blogs about running where you can read more information and suggestions as to where you can run. Search the Internet for different locations so you get the chance to enjoy your activity and travel at the same time.

 

A Simple Guide for First Time Marathoners

Participating in a marathon can be really a fulfilling and challenging thing. If you enjoy running, there are so many things that you can do if you are a runner. By joining marathons, you can level up your training and experience. Plus, you get to meet a lot of people who are also into marathons. But if this is your first time to join, there are essential things that you need to keep in mind. There are things that you may not yet fully understand or know since this is your first time. Eventually, you will discover it and get used to it.

Identify your goals but be flexible about them.

For beginners, they may not yet know their ability and fitness. You may not even have a specific goal. But for beginners, the basic goal is to finish. The best way is to just focus on finishing the race. Just leave the other things behind. Eventually, you get the chance to take a look at the goals in a more specific way as you participate in other marathon events. If you happen to be an experienced runner, you can now take the time to see for yourself as to which specific goals are achievable.

When setting your target, you need to be realistic and at the same time be committed. For you to succeed, you need to dedicate yourself to the whole program. It is not like you are going to the event without any preparation. So, you should be realistic and at the same time commit to the program. You need to identify the number of weeks you can commit for your training as well as diet.

Invite other people.

Marathon is really fun and challenging. For you to get the most out of your running experience, it is strongly suggested that you find someone you can share the experience with. Invite other people who are also interested in going with you to accomplish the whole program. Doing it on your own is a truly rewarding thing. Just going with the training and all, it is never easy. There are times when you just want to quit. When you have a running buddy or if you are going with friends or colleagues,it is definitely much more fun.

Have the necessary preparation.

Even elite runners would still take time to prepare and train. If you are a beginner, you should start the preparations ahead of time. This varies from one person to another. For instance, you can run for a few times a week. In some cases, you can increase the intensity. If you intend to participate in a long running event, you need to practice more. Your body needs to get used to it so you can avoid incurring injuries during the marathon race and you can be sure that you finish the event. Apart from the physical aspect, you should also watch out for the food that you eat. Be conscious with the food that you eat. Avoid eating foods that contain too much sugar, fats and oil.

Tips to Remember:

  • Be prepared before the marathon event. You would want to avoid incurring any injury or having that feeling that you are already tired even if you are just halfway through the race. If this is your first time to join, you should strive for the best performance possible. Take the time to prepare not just physically but even mentally.
  • Know more about the marathon event. There are different events depending on the type of runner. For instance, if you are a beginner, you can go for a 3K or 5K run. Professional or elite runners who go for longer distances. Since you are just starting, you should not overdo it. You have plenty of time to train and to allow your body to get used to joining marathons.
  • Do not try any training program without the assistance of a professional trainer. In as much as you want to be fit for the whole event, you cannot afford to injure yourself. So, make sure that you know the kind of training suitable to your needs. It helps that you ask fitness experts or if you have a professional trainer.

 

Important Things to Remember Before Running

Running is one of the most popular physical activities among men and women. With all the known benefits of such activity, many are enticed to start running. But just before you finally decide to start running, there are essential things that you need to keep in mind. There are different types of runners. For beginners, you cannot simply go for high intensity running especially if it is your first time. Running can also result to injuries if you are not careful. So here are some of the important things to remember before you go with the activity.

Important Things to Remember Before Running

How Long Should You Run?

A lot of people who run would often ask how often or how long should they run in a day. This is a basic question that any person should address. You would not want to run for a long period of time especially if you are not an elite or a professional runner. Experts suggest that you run for half an hour or an hour depending on your preference. When it comes to how often you should run in a week, it is strongly advised that you run three times a week for you to get the results you want. Whether you want to reduce weight or whether you are running as part of your physical workout, you need to run thrice a week or more to see the big difference.

Choosing the Right Location

What is nice with running is that it can literally take you to places. Your choice of location will rely on different factors. For instance, is your house located near a park? If that is the case then you can always go out and run for about an hour or two before you start the day. But if it is not the case then you definitely have to look elsewhere, you can either go to the stadium or you can search the Internet to see some of the best running locations that would be convenient for you. Since you are just starting, it is better to go for a flat surface where you can comfortably run. Eventually, you can challenge yourself by choosing locations that have steeper slopes.

Choosing the Right Location

Buy The Right Shoes and Attire

Some people just run without even wearing the proper attire which would often cause discomfort and worse injury. If you want to run comfortably, you need to wear the right and proper tire. Buy running shoes that you can use for a long period of time. There are brands that are specifically designed and created for runners. These kinds of shoes can protect your feet giving you a more comfortable and safe run. When it comes to the proper attire, you can always go for light shirt and jogging pants.

Schedule Your Run

Should you run in the morning or in the evening? This would actually depend on what is convenient for you. There are some who prefer to run in the evening especially those who have really busy schedule. But many studies reveal that running in the morning is much more beneficial. When you run in the morning, it boosts your energy to last all throughout the day which is definitely important. Then again, if you do not have the time then you can always try to find another time of the day.

Additional Tips:

Running might be a much easier and simpler physical activity compared to doing sports and going to the gym. To get the most out of it, here are some additional tips that you can use.

  • Join different running events so you can interact and socialize with other people who are also into running.
  • Invite your family, friends or colleagues so you can enjoy the activity more and you also get the chance to promote health and fitness.
  • Make use of the different apps that you can download on your mobile phone. These apps can help you monitor your status and track your current progress. You can easily know how long you have been running.
  • Create a music playlist so you can listen to your favorite songs while you are running. It improves and boosts your motivation to do the activity so you are more energized to run.

Lose Weight by Running

Weight loss is a major problem not just among obese but even for those people who simply cannot control their food intake and those who have a sedentary lifestyle. But there are ways for you to lose weight especially if you are really committed to it. Among one of the activities that you can include in your workout routine is running. But the question, is running really an effective means to lose weight?

The answer to this question actually depends on a wide range of factors. Keep in that mind that although running can help you burn calories and is considered to be a physical activity that can give the body several health benefits, you cannot entirely rely on running alone. This activity should be combined with other physical exercises and an effective and healthy dietary plan for you to achieve your health goals.

Lose Weight by Running

How Running Can Help You Lose Weight

Now, how does running help you lose weight. Running is a physical activity that feeds nutrients as well as oxygen to your body muscles. When you run, you can effectively burn calories which can later on turn into unwanted fats. In fact, when you run let’s say 3 miles in a day, you can actually burn about 450 calories. For those who really want to lose weight, it will just vary depending on the amount of calories that you should only have in a day.

Running as Part of a More Complete Workout Routine

So, you want to lose the belly fat, reduce your weight and to achieve that fit looking body? The best way is to definitely have a comprehensive workout routine. Running can improve and strengthen your body coordination and lower body. But if you want to achieve a well-toned body, you also need to engage in other physical activities. This explains why in almost any athletes’ routine, running is always part of the workout program. For instance, apart from running, you can engage yourself in other activities like yoga, aerobics, or even try sports depending on your preference.

Importance of Having an Effective Diet Plan

Importance of Having an Effective Diet Plan

Although running is effective in significantly burning excess calories and help you in losing weight, one cannot discount the fact that what you eat is what contributes to the problem. No matter how often you run in a day if you are eating fatty or unhealthy foods, you cannot achieve your desired weight. That is why it is important that apart from having a good and regular workout routine, you also need to watch out for your diet. Avoid foods that contain too much fats and sugar. Control your appetite and as much as possible eat just the right amount. Eating really delicious food can definitely be tempting at times. But if you really want to lose weight, you need to control your appetite.

Aim for a Healthy and Active Lifestyle.

Losing weight does not happen overnight. And if ever you lose weight, it should not stop there. You need to strive for the better version of yourself by having a healthier and a much more active lifestyle. Even if you achieve the desired weight, make sure that you still do your workout routine. Doing your exercise like running can keep you in shape and can also make you healthy. Reduce your health risks by having a regular exercise routine and a good diet.

Things to Keep in Mind:

  • For beginners, you need to start flat. This is important so you can condition yourself first before you engage in a much more intense or difficult level.
  • Have a workout schedule and stick to it. If you have a professional trainer, this is not a difficult thing. But if you are on your own, make sure that you have a workout schedule and stick to it.
  • Make use of the current technology to make your running much more fun. For instance, you can download apps that allow you to monitor your progress. You can also create a playlist so you can listen your favorite song while you are running.

Are you ready to say goodbye to unwanted fats? Lose weight with the right physical activity and effective diet. Start your running routine now!

Is Running Good for Your Health?

From professional athletes to ordinary individuals who just want to be physically fit, running is always part of their workout routine. For many years, health experts would attest for the benefits that you can get when you run regularly. By running at least 3 times in a week, you can witness the big difference in your body. So, how is running good for the health? What are the different benefits that you can get?

Have better mood and sleep.

Have you experienced that feeling where your day has not even started but you already feel tired? This usually happens especially if you do not regularly exercise. With running, it can definitely boost your energy and your spirit. It makes you feel more positive. That is why you often hear the phrase “running high”. When you run, you can improve your mood. This is also linked to another benefit of running in which you can have better sleep. There are different studies supporting the claim a person who runs regularly can have better sleep at night.

Improved Brain Performance

Improved Brain Performance

Running is proven to reduce your risk of having mental degenerative diseases which put at risk a lot of people in their late years. When you run, you can also expect better brain performance. Based on the research that was published in the Frontiers in Aging Neuroscience Journal, they found out that having activities like running can definitely improve the brain of aging adults. When you run, you can have better brain performance which can help you in so many ways not just for students but even for professionals working.

Lowers the Risk of Cardiovascular Diseases

In a year, there are a lot of people who suffer from cardiovascular diseases. But when you run, don’t you know that you can reduce your risk. In fact, experts say that when you run for about 5 minutes a day, you can reduce your risk by about half. Individuals who run 5 to 10 minutes in a day can reduce mortality risk. If you run regularly, you can reduce your risk of death by about 30%.

Lowers High Blood Pressure

Lowers High Blood Pressure

When you run, it temporarily increases your blood pressure. But in general, running is really good for both men and women. When you run, you can lower your high blood pressure. That is why experts would recommend for those who have high blood pressure to have even just 15 minutes of brisk walking. By doing so, you can significantly reduce your blood pressure and even your cholesterol level.

Have a Healthier and Longer Life

It is a common knowledge that when you regularly exercise, you can have a healthier and fit body. Regular exercise activities like running can give the body a wide range of health benefits apart from the ones mentioned above. Plus, it can also increase your lifespan. There are various research studies showing that when you regularly run, you can actually increase your lifespan by 3 years. On top of that, running can also help you have a healthier and happier life as you are energetic in everything that you do. When you regularly run, you can avoid the risk of having diseases and illnesses.

Running Tips:

With all the benefits that running can do for your health, here are some of the tips to enjoy the activity:

  • Invite your friends: Some people find it boring to do the activity on their own. To make it more fun, you can always invite your friends or colleagues to run with you. Not only do you promote a healthy lifestyle, it also motivates you to continue.
  • Change locations: Who says you need to run in one location? With running, you can go to places. There are different nice places with amazing views that you can enjoy. For you to enjoy running, try different locations.
  • Stick to your schedule: It is challenging to have a regular workout routine and to follow a schedule. There are times when you feel tired and lazy. But you should definitely stick to your schedule. This is essential so you can also monitor your status and progress.

Start running now to have a healthier and more physical fit body!

Running for a Healthier Life

In today’s world, many simply do not have the time to be physically fit and to be active in various physical activities. And this can be quite dangerous especially since people who tend to be inactive and who do not have healthy eating habits are more likely to acquire certain diseases. This is basically one of the reasons why many experts have been emphasizing and stressing the importance of trying to find time allocating time to have a regular exercise workout.

Running for a Healthier Life

No matter how busy you are, it is essential that you take a few hours of your time to do your workout. To be healthy, there is no need for you to shoulder expensive cost of going to the gym. In fact, there are cheaper alternatives that will give you amazing health benefits. Among these activities is running. Over the years, there have been different studies and research showing the multi-dimensional and a wide range of benefits that’s running can give not just for elite runners, at least but as well as ordinary individuals who simply want to be physically fit and healthy. What makes running effective in making your body physically fit and what are the benefits that you can get from it?

Strengthen your lower body.

One of the main benefits of running is that you can strengthen your lower body. You can see the difference of a person’s who does not run compared to a person who does. Apart from having firm, strong and well-toned legs, a person who regularly run have stronger legs. This is very essential especially send it gives strength to your lower body which is important especially when you need to do physically intensive tasks all throughout the day. Have you ever had where you feel like your legs are weak and you can no longer walk even if it is really not that far? This is just one of the most common things that people who do not want them to experience.

But if you have running as part of your regular physical activity, you get to have stronger legs which allow you to be more flexible, mobile and active in whatever physical activity that you do. The reason behind this is the fact that when you regularly run you can significantly increase your bone density and your muscle mass. That is why professional trainers will always include running as an integral part of any athlete’s regular workout routine.

Be healthier.

Be healthier.

There is no doubt that when you run, you can have a healthier body. From eating fatty foods to inability to have regular exercise, some just find it really difficult to maintain a healthy figure. But when you run regularly like for instance three times a week, you will be surprised with the results. Running is proven to be effective in helping you maintain just the right weigh for your body. If you are having troubles managing your weight or for those who are seriously looking for an effective weight loss option, adding this activity to your workout routine will surely do wonders. When you run, you burn fats and this is an essential component to lose weight.

Get rid of stress.

Few people actually know that when you run, your body releases happy hormones. This is a good and effective way for you to get rid of stress that negatively affects your physical and emotional health. So, take time to run a few times a week and you will see the big difference. When you are fit and when you know how to manage stress, you can avoid having to live a very stressful life like others which often result to unwanted situations or worse can result to the person getting an illness.

When running, here are some things that you need to keep in mind:

  • Run at least three times a week. This is the minimum but you should also not overdo it. Running too much can cause injuries.
  • Have the right attire. Wear running shoes and jogging pants so you can comfortably wear.
  • Schedule your running activity and track your progress. There are now mobile apps that you can use to track how many miles you have accomplished along with your speed and intensity.

How Many hours Should You Run in a Day

Running is quite a popular physical activity among those who seriously want to get really fit and achieve their fitness goals. There are several known health benefits that running can give. From young to adult, everyone seems to enjoy it. But there are also things that you have to be knowledgeable about especially since running can be a strenuous and physically demanding activity. For instance, you need to know how many often should you run. Should you run everyday or thrice a week? How about the number of hours that you will allot in a day?

How Many hours Should You Run in a Day

Benefits of Running

There is no doubt that running can give you a multitude of health benefits. Whether it is in the form of making your body physically fit or improving your over-all health, running is one activity that everyone must include in their workout routine. It reduces your risk of acquiring certain diseases and illnesses. When you run, it gives you adrenaline rush and a high which makes you feel good about yourself. In fact, it is proven to be effective in curing depression and in relieving stress level. By running, you can have a healthier and definitely a much happier life. But before you can finally enjoy these benefits, you need to be consistent with your workout.

Importance of Frequency

Whether you are in a formal training or you are just having your regular physical workout, frequency is one of the fundamental components in any training. The other two components include the duration and the intensity. So, how often should you run? There are research studies showing that you should run at least a few times in a week for you to get the benefits. Those who have been running 14 times a week would attest for the great benefits of this activity.

But in reality, it actually depends on a wide range of factors. Although it is true that elite runners would often run 14 times per week, frequency will depend on different factors like your running experience, schedule, goals and lifestyle. You just need to find the most suitable for your needs and your daily schedule.

Minimum of At Least 3 Times a Week

Just like any exercise activity, you need to be consistent with running if you want to get the benefits. At bare minimum, you should definitely run at least 3 times a week. This does not necessarily mean that you have to run everyday. But if you really want to make progress, you need to keep in mind of the fact that in order to get the benefits. You should run three times a week. Depending on your preference, you can combine it with other activities like lifting weights, yoga and other sports.

So, what is the reason why you should only run 3 times a week is that to ensure that you minimize the risk of having injury. Running too often can seriously result to injuries. That is why you need to at least be aware of the risks first.

Preparing Your Schedule

Preparing Your Schedule

Now that you have finally decided to give it a try, the next step is to consistently motivate yourself and to prepare a schedule. Since the minimum is three times a week, you can find any day of the week where you want to run. This will depend on your schedule and other preferences.

Here are some tips that you can use to make the activity much more fun:

  • Run in the morning: There are studies showing that when you run in the morning, it is much more effective and it can give you energy all throughout the day.
  • Change location: To make your running more enjoyable, you can go to other places where you can run. You can either go in other parks or find a nice place where you can enjoy the views and at the same do your workout.
  • Invite your friends: A lot of people find it difficult to be consistent. If you are running alone sometimes it can be quite boring. To add fun, you can invite your friends who might also be interested in running. This gives you more motivation to do the activity.

Is Running for Everyone?

Running a few times a week is proven to be effective in giving you a wide range of health benefits. No wonder there are a lot of people today who are now into running. But just before you finally increase the duration, intensity and frequency of your activity, you need to be at least knowledgeable so you do not end up incurring injuries. In as much as you want to enjoy the benefits of running, you also need to be careful. So, what are the advantages of running? What makes it a good physical activity?

Is Running for Everyone?

Benefits of Running

When you run, you definitely lose a lot of calories. You get to burn the fats as you move your hands and feet. It gets more challenging especially if you are running uphill. That is why for any workout regimen, running will always be part of the workout. If you are looking for an effective way to lose weight, you should definitely try running. Apart from the amazing benefits that it gives to your body, running makes your stronger and healthier. It increases your strength and endurance especially the lower part of the your body. And since it is part of a regular workout routine, you can lessen the risk of having certain diseases and you get to get rid of stress.

Should everyone run?

This is the usual question that most people ask. Everyone can definitely run. As long as you have the physical capacity and you are not suffering from a medical condition that impedes you to do so then you should definitely try it. But if you are unsure, it always helps to consult your doctor first before you finally engage in this activity since it can result to injuries when done the wrong way. Everyone should definitely run. It is just a matter of varying preferences when it comes to the duration, intensity and frequency.

For instance, how long do you need to run in a week? Should you run everyday? According to health experts,you should run three times a week if you want to get the desired benefits of running. But this will still depend on your trainer. There are some who run more than three times a week. For instance, elite runners run about 14 times a week. Then again, these are elite runners. For beginners, doing this can result to possible injuries so taking three times a week will do. Eventually, you can increase the frequency. When it comes to duration, running about an hour or for 30 minutes is already a good thing.

The intensity also varies. For those who have been running for quite a while, the intensity is much higher. But if you have just started then you cannot just jump in straight and do the highest intensity. Start with a low intensity run first. Then eventually you can start doing it uphill and fasten the pace.

Important Tips

Important Tips:

To get the most out of your running, here are some important tips to keep in mind:

  • Make running a fun activity: Running is sure a lot more fun compared to other exercise activities. But you can double the fun so you have the motivation to keep going. Try other venues or locations. You can participate in specific events.
  • Add other physical activities: Although running can give you a lot of benefits, it is still better that you also integrate other activities. For instance, apart from running you can include in your regular workout routine other activities like sports, yoga, etc. This can make your workout routine much more effective.
  • Invest in items you need for running: Unlike other sports or physical activities, running does not entail you that much cost. You only need good running shoes. But you should also have the right attire so you can comfortably run.
  • Track your progress: There are now various mobile apps that you can use while you run. These apps are very useful to make it easier for you to monitor the changes and to track your progress. At least, you know the significant changes and how many miles you have finally accomplished. This can motivate you more to stay active and fit.

5 Ways Running Improves Your Health

5 Ways Running Improves Your Health

If you really want to be fit and healthy, you do not necessarily have to pay for expensive membership fees in gym or any health and wellness center. With a pair of running shoes, you can start your healthy regimen and improve your health. Over the years, running is considered to be one of the best ways to keep your shape in form and to lead a healthy lifestyle. Unlike other kinds of physical activities, you do not have to spend and there are nice parks and other locations where you can run. How does running improve your over-all health?

Running can make your body look fit.

When you run, you can burn a lot of calories. This is definitely a good way to keep your body fit. For those who want to find an effective means to lose weight, the best way is to run. In fact, even if you are done with your workout, it still continues to burn calories. There are studies showing that running can boost the so-called afterburn which is important if you want to lose weight after an exercise. By running regularly, you can make your body look leaner and skinnier.

Running can make your knees and joint stronger.

As you run especially uphill, it is really challenging. When you continuously run, you can further increase bone mass. Some may hesitate thinking that running is bad for the knees. But the truth is that research show running can improve your knee health. It can make your joint, knees and bones stronger. That is basically the reason why athletes need to have running as part of their training and daily workout. Running can improve your bone health which is an essential component of your over-all health.

Running can make your life happier and healthier

Running can make your life happier and healthier.

Having a regular workout is important not just to be healthy but even to have a happy life. When a person works out on a regular basis, it is much easier to get rid of stress which is one of the factors that can cause emotional distress. That is why when you run, you feel like you are on a high. It gives you these so called good hormones that make you feel happier. In a study conducted, rats running on a wheel were able to experience anti-depressant effects. As such, many experts say that having this kind of physical activity can actually cure depression.

Running can boost your confidence.

Working out in the form of running can make you feel good about yourself. When you are running, you get to have that adrenaline rush apart from the fact that you get to enjoy the whole activity. A person who is healthy and physically fit will definitely be confident. When you are fit, you have a much more positive view about life and you feel good about yourself. This explains why it is important to have a regular workout even if you already have a good body.

Running can reduce your health risks.

When you run on a daily basis, you can address health problems in a natural and effective way. Since it can help you burn fats and make you fit, running is proven to lessen your health risks. This only means that you can reduce your risk of having diseases and illnesses compared to those people who are inactive and those who lead a sedentary lifestyle.

Tips for Beginners:

In finally deciding to run, here are some important reminders that you need to keep in mind:

  • Do not start with a high intensity running. If you are a beginner, just take it slow. You can start by doing brisk walking. Eventually, you can fasten the pace until such a time you can finally do more complex running like running uphill.
  • Find a good location where you want to run. Do you want to run outside or use a treadmill? This will depend on your preference. If you want a convenient place then you can definitely choose a treadmill. But if you want it to be more fun and dynamic, running in a park or any outdoor location is always a good thing.
  • Invest in a good pair of running shoes. Since you will run continuously, you need to purchase the necessary items you need.